‘Unfairly' criticized brunch staple actually isn't bad for your heart health: study
A new study scrambles the long-held belief that eggs are bad for your heart, finding that eating a certain number daily might actually improve your cholesterol levels.
But it's not all sunny side up. While one breakfast staple has been eggsonerated, researchers warn that another could spell serious trouble for your ticker.
3 Eggs might not be the real villain lurking on your breakfast plate.
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Eggs are a nutritional powerhouse, packed with vitamins, minerals, antioxidants, protein and healthy fats. But they've long been in the hot seat because they're naturally high in dietary cholesterol.
For years, health officials and medical groups have recommended limiting egg consumption, concerned it could raise blood cholesterol levels and increase the risk of cardiovascular disease — the leading cause of death in the US.
But growing evidence suggests that risk might not be as significant as once believed.
'Eggs have long been unfairly cracked by outdated dietary advice,' Dr. Jon Buckley, a professor at the University of South Australia and lead researcher on the study, said in a statement.
'They're unique — high in cholesterol, yes, but low in saturated fat. Yet it's their cholesterol level that has often caused people to question their place in a healthy diet,' he continued.
3 Roughly 805,000 people in the US experience a heart attack each year, or about 1 in every 400 adults.
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To put it to the test, Buckley and his colleagues examined the independent effects of dietary cholesterol and saturated fat on LDL cholesterol — the so-called 'bad' cholesterol that can build up in the arteries and raise your risk of heart disease and stroke.
They found that eating two eggs a day, as part of a high-cholesterol but low–saturated fat diet, can actually reduce LDL levels and lower heart disease risk.
Instead, real culprit behind elevated blood cholesterol was saturated fat. This primarily comes from animal sources, such as meat and dairy products, along with tropical oils like coconut and palm.
'You could say we've delivered hard-boiled evidence in defense of the humble egg,' Buckley said.
'So, when it comes to a cooked breakfast, it's not the eggs you need to worry about — it's the extra serve of bacon or the side of sausage that's more likely to impact your heart health.'
3 Processed meats like bacon, sausage, hot dogs and ham often contain significant amounts of saturated fats.
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Across the country, nearly 94 million American adults over the age of 20 have high cholesterol, according to the Centers for Disease Control and Prevention.
However, because high cholesterol typically comes without noticeable symptoms, many people don't know they have it until serious complications arise — such as a heart attack or stroke.
To keep cholesterol levels in check, the American Heart Association (AHA) recommends making key lifestyle changes, including limiting saturated fat to less than 6% of your total daily calories.
For someone who eats about 2,000 calories a day, that means no more than 120 calories — or roughly 13 grams — should come from saturated fat.
That limit is easy to exceed. Just one tablespoon of butter has about 7 grams of saturated fat, while two slices of bacon pack in roughly 4 grams.
The AHA also advises cutting back on trans fats and increasing your intake of soluble fiber, omega-3 fatty acids, and pectin-rich foods like fruits and vegetables.
Beyond diet, the organization encourages regular physical activity, maintaining a healthy weight, and quitting smoking to help manage cholesterol levels and lower the risk of heart disease.
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Boston Globe
3 hours ago
- Boston Globe
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New York Post
4 hours ago
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CNBC
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I just visited a Costco in Japan—the variety of foods was 'incredible': 6 things I wish they sold in the American stores
As a Japanese nutritionist living in the U.S., I love shopping for traditional foods that I grew up eating, such as seaweed, beans, matcha, multigrain rice, and sweet potatoes. I sometimes go to Costco to buy those staples in bulk. But during a recent trip to Japan, I had the chance to shop at the Costco Yawata Warehouse in Kyoto, which you can visit using your U.S. membership card. I was curious to see how it compared to the American stores, and I ended up being very surprised. While the layout and many of the products were similar to the U.S. stores, the variety of Japanese foods was incredible. There were regional items, seasonally sourced ingredients, and healthier snacks that I rarely find back home. It was fun to browse through the foods and brands that were exclusive to stores in Japan. Here are six things I wish U.S. Costco stores carried more of. Seaweed is a staple in Japan. It's packed with minerals, vitamins, and polyphenols, making it one of the most nutrient-dense, plant-based foods you can eat. I found a wide selection, including: Other varieties included kombu, hijiki, aonori, and kanten — all of which I like to keep in my pantry. Tofu is one of my favorite foods. It's a great source of plant-based protein and is very versatile across cuisines. You can eat it plain or throw it in soups or salads. Even my dogs enjoy it! Japanese Costcos sell an amazing variety of soy-based items, many of which are vacuum-sealed for freshness and shelf-life. Options included: One of my go-to recipes involves soaking koya tofu, cutting it into cubes, then simmering with kombu, dried shittake mushrooms, carrots, peas, and ginger. I finish it with homemade miso paste for a satisfying, balanced dish. I always encourage my clients to incorporate a wide range of vegetables, roots, and herbs into every meal. Greater plant variety means more fiber, antioxidants, and essential nutrients for a long life. I was excited to see all kinds of produce that are a little harder to find in American supermarkets: Even the potatoes from Hokkaido, known for their high quality, were available in bulk. I love to cook, but sometimes life gets busy and I need fast, healthy options for myself and my clients. Costco Japan offered a smart range of ready-to-eat items, including (my favorite) microwavable multigrain rice bowls, pickled vegetables, instant miso soups in both powdered and paste form (just add hot water and throw in some seaweed and tofu), Japanese-style cooked fish, and many unique condiments. Of course, you can find some of these items in American stores, like Whole Foods, but they're often pricier. Rice crackers (soy-flavored rice crisps) are one of my favorite snacks. At Costco Japan, I saw kakino-tane, crescent-shaped crackers often mixed with peanuts. Other rice crackers were made with sesame seeds, seaweed, soy powder, nuts, and even some herbs. In Japan, green tea is more than just a beverage — it's a daily ritual. You'll find it in vending machines, restaurants, and pretty much in every home. At Costco Japan, I saw bottled green teas, tea bags and loose-leaf options, and powdered teas in family-sized packages. Almost every shopper had a green tea product in their cart. Green tea has been associated with better heart health and longer life in many studies. I always recommend swapping it in place of soda for a low-calorie, antioxidant-rich alternative.
